Muskeltraining: Skisaison im Blick? - So machen Sie sich fit
In einigen Wochen beginnt die Skisaison. Bei der Vorbereitung denken die meisten zwar an die Ausrüstung, aber nicht an den eigenen Körper. Doch wer sich jetzt fit macht, senkt das Verletzungsrisiko.
As the ski season approaches, preparation is essential not only for the equipment but also for the body. The Deutsche Skiverband (DSV) advises that muscles surrounding the knees, which are particularly vulnerable to injury, should be trained in advance. The DSV experts recommend training for 30 minutes, three to four times per week, with a rest day in between.
One simple yet effective exercise is the slow knee bend, where the lowering takes three seconds, thereby putting more strain on the muscle and providing better training. Rafael Eisenberger from the DSV explains that keeping the foot, knee, and hip in a straight line, with the knee not caving inward, is crucial for this exercise.
It targets the quadriceps and gluteal muscles, benefiting the overall skiing motion. Another exercise suggested by ski professionals is one-leg tooth brushing, which strengthens the muscles around the knee. Other exercises include single-leg bridges from a prone position, step-ups or wall sits, which keep the body in a 90-degree angle like sitting on an invisible chair.
These exercises stabilize the core muscles. Additionally, exercises like side jumps and single-leg stands help improve balance. These can be integrated into daily routines, such as tooth brushing. For optimal results, the DSV notes that mild muscle soreness after the exercises is normal initially, but if it becomes too intense the next day, one should lower the intensity level.
Written by urgent.news from Handelsblatt's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
